Flexible Fitness: Maintaining a healthy pregnancy with exercise

Tuesday

May 20, 2014 at 2:18 PMMay 20, 2014 at 2:18 PM

By Ashley Soughley and Stephanie GreenspanDaily News correspondents

As awareness of physical activity and fitness in the general population has drastically increased over the last several years, the role of physical activity during pregnancy has also been further researched.For years, the American College of Sports Medicine has recommended we get 30 minutes or more of moderate exercise on most days of the week. In the absence of medical complications, the same holds true for women who are pregnant.There are many benefits to maintaining a healthy and active lifestyle during pregnancy. Exercise can ease back pain and other pregnancy-related discomfort, increase your mood and energy levels, reduce the risk of excess weight gain, help you to sleep better, as well as increase stamina and muscle strength. Exercise has been shown to reduce the risk of gestational diabetes in addition to pregnancy-related high blood pressure. Many women also experience postpartum depression, and it has been shown that staying physically active can reduce these symptoms.If a woman is exercising regularly before pregnancy, it is usually appropriate for her to continue with the same exercise routine, with the exception of activities that would put her at a high risk of falling or trauma to the abdomen. Some high-risk activities include skiing, gymnastics, hockey, soccer and basketball. Before beginning any new type of physical activity, it is important to discuss it with your health-care provider. Although exercise during pregnancy is generally beneficial to the mother and baby, your doctor may have some guidelines or restrictions you may need to follow.Prior to exercising, remember to warm up and drink plenty of fluids to stay hydrated. One of the safest activities to participate in is walking. It is a great exercise for beginners for general conditioning with minimal stress to the joints. Other good choices for exercise include swimming and low-impact aerobics, such as an elliptical or stationary bike. Strength training is generally safe as long as heavy weights are avoided. It is also important to avoid overheating while exercising. As a general rule, you should be able to carry a conversation while exercising. If you can’t speak normally while working out, then you are probably pushing yourself too hard.Some women experience low back pain and/or pelvic pain, primarily during the second and third trimesters. This type of pain often stems from the laxity of the ligaments that occurs as a result of the hormonal changes. Doing exercises or activities standing on one leg or that twist the pelvis, such as lunges, can also contribute to pelvic pain, so these may need to be avoided.Urinary leakage with coughing or sneezing is often common during pregnancy. Core muscle and pelvic floor muscle strengthening can be helpful in these conditions. A physical therapist can help guide you to address these issues. A sacroiliac belt may also help to diminish the pain and keep your pelvis more stable.The majority of women can exercise successfully throughout their pregnancy and this helps them feel better throughout the course of the pregnancy, as well as after the baby arrives. As with any exercise program, you should consult with your physician prior to initiating exercise when pregnant. Your physician or physical therapist can also discuss potential signs to look for that would indicate that you should stop exercising.Ashley Soughley, PT, DPT, NCS is a physical therapist at Spaulding Outpatient Center Framingham. Stephanie Greenspan, PT, DPT, NCS, OCS is a physical therapist at Spaulding Outpatient Center Framingham and Clinical Assistant Professor at Massachusetts General Hospital Institute of Health Professions.